Comparing Nutrients in 7 ounces English muffins, whole grain white VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	English muffins, whole grain white	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	16.8% 486kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	77.7% 13.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	97% 126g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	30.4% 22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	25% 14g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.3% 0.5mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	27.8% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	62.8% 5.02mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36% 252mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	70.4% 38.7μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	84.5% 1268mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.1% 78.3g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, whole grain white VS Crackers, sandwich-type, peanut butter filled, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of English muffins, whole grain white versus 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of English muffins, whole grain white vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 7.4 times more Vitamin E and 1.3 times more Vitamin K than English muffins, whole grain white.
• 7 ounces of English muffins, whole grain white have insufficient amounts of Vitamin E and Vitamin K
• Both English muffins, whole grain white as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for English muffins, whole grain white vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 7 ounces of English muffins, whole grain white have more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus and 1.4 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.7 times more Sodium than English muffins, whole grain white.
• Both English muffins, whole grain white and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron, Magnesium, Potassium and Selenium per seven ounces.
• 7 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of English muffins, whole grain white have 1.3 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.8 times more Energy, 9.5 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.3 times more Carbohydrate and 6.3 times more Sugars than English muffins, whole grain white.
• Both English muffins, whole grain white and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Protein per seven ounces.
• 7 ounces of English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6